Fri. 7-10-09 WOD

Bench Press:

8 x 50% 1rm

8 x 60% 1rm

6 x 70 % 1rm

5 x 75% 1rm

3 x 3 x 80% 1rm

WOD:

Complete 3 Rounds:

30-MB Push Ups (Advanced do Ring Push Ups)

15 each arm-KB Clean N Press

Sprints: 10, 20, 40, 60, 80, 100 x 2 sets